by Steve La | Nov 16, 2021 | Uncategorized
WOD Warm-upBanded Stretch (Upper/Lower)3 Minute Bike (20sec Fast/40sec Slow)Dynamic Warm-upClean Progression StrengthWarm-up to 70% of 1RM Power Clean, thenEMOM for 12 Minutes (4 Rounds):(1) 3 @ 70%(2) 2 @ 75%(3) 1 @ 80% ConditioningDeath by AssaultBegin with 5...
by Steve La | Nov 14, 2021 | Uncategorized
WOD MobilityFoam Roll: Glutes, Hip Flexor, Quad, CalvesGlute StretchCossack Squat StretchCalf StretchDynamic Warm-up Primer2 Sets15sec e/arm Single Arm Prone Plank10e/leg Single Leg Poor Man’s Leg Curl30 Double/Single Unders StrengthBack Squat: Warm-up to 60%,...
by Steve La | Nov 11, 2021 | Uncategorized
WOD MobilityLXB Smash: Hips/Glutes, Adductor, Traps, Rotator CuffDynamic Stretches Primer10 Cat Cow Stretch10 Tripod w/ Overhead Reach6e/leg Hip Airplanes10e/leg Single Leg Skater Squats StrengthBack Squat: 50/6, 60/6, 70/4, 75/4*4 ConditioningT.U.PFor...
by Steve La | Nov 10, 2021 | Uncategorized
WOD Dynamic Warm-up, then… 10 Minutes to work on technique for Tripod Headstands/Leg Lifts Strength3 Sets20 Pike Leg Lift Over (L+R=2)3e/arm Turkish Get-up4 Feet Elevated Laying to Standing Rope Climb | 3 Rope Climbs (3) https://youtu.be/DZJmm1gH16s?t=21...
by Steve La | Nov 9, 2021 | Uncategorized
MobilityBanded Stretches (Upper/Lower)15 Calorie BikeDynamic Warm-up Strength4 Sets15e/arm Single Arm DB Row12 Weighted Push-up20sec Half Kneeling Pallof Press Hold (3) https://youtu.be/jT4fAKZkfr4 ConditioningEMOM for 16 Minutes (4 Rounds):(1) 12/10 Calorie Bike(2)...
